Question about exercise selection on Matt Reynolds DFHT

[SDHW44]

Hey bros,

I was a member a long time ago, and now im just making my way back to the boards. I was doing some research on the DFHT and it led me here so I thought I would post this up.

I just a few questions to as why some of the exercises in the program are used. and also I have some questions on the loading and unloading weeks.

-In the fist workout why do we do dumbbell press right after we do barbell press? isnt that hitting the same thing?

-On the second upper body workout why do we do board press? is there any other alternative for this?

-Can each day be done within an hour?

-Does each exercise need to be done in the order that I have seen on this site?

-Is there any place for power cleans in this program?

-Im looking at the program to first produce Hypertrophy, and second strength. Should I start with 4 wks loading and 1 week unloading, and continue with that? How do we fine-tune the loading and unloading parts? How do we know that we have unloaded enough?

-And last but not least, is this program good for people who use AAS, im assuming yes. but would there be any modifications to the program if you were using AAS?

Thanks for all the help and info.

 

[SDHW44]

bump

 

[Girth]

I'm not sure if AM will jump in here....but I'll give you a good idea and if he has something to add, and has the time, I'm sure he will do so.

-In the fist workout why do we do dumbbell press right after we do barbell press? isnt that hitting the same thing?
I dropped them. But that's because I could care less about my chest size. However, if you remember, it's about hypertrophy. And hypertrophy has been shown to mainly consist of enlargement of the endurance fibers. Thus, greater volume will further test those fibers.

-On the second upper body workout why do we do board press? is there any other alternative for this?
Sure.....incline, decline, pause, wide grip, whatever.

-Can each day be done within an hour?
Depends on rest periods....but pretty close.

-Does each exercise need to be done in the order that I have seen on this site?
Of course not. Stick with the good rule of thumb though that big exercises come first, and the foo foo stuff is last, if even done at all. Another option is to place say quads first on one LOWER day and then Hams first on the other Lower Day. Same for chest vs. back.

-Is there any place for power cleans in this program?
I do them on one of my lower days....and usually first so as to wake up my CNS. I also include some Snatch's on one of my UPPER days, in place of overhead presses. Again....first in the workout.

-Im looking at the program to first produce Hypertrophy, and second strength. Should I start with 4 wks loading and 1 week unloading, and continue with that? How do we fine-tune the loading and unloading parts? How do we know that we have unloaded enough?
That's dependant upon the individual and his/her hormonal state. You could be a 4 and 1 guy or a 2 and 1 guy. You really have to play with it. a good place to start would be 2on, 1 deload if natural. If on, start with 3 and 1 deload, and then maybe push it to 4. It's really based on you. When you have been through a couple weeks, if you start to get achy, tired, unmotivated, etc. then you know it's time to deload. Else, push it one more week.

-And last but not least, is this program good for people who use AAS, im assuming yes. but would there be any modifications to the program if you were using AAS?
See above. The only thing AAS allows for is greater recruitment of nerves leading to higher weights used. And also allowing you to eat more food and have it be used anabolically rather than stored as fat. And the higher calories will lead to better recovery from your workouts. And thus, you may not need as many deloads, which yields faster progress.